1 US cup of sunflower seeds weighs 140 g when spooned into the cup and levelled. Below are the cups, spoons and grams-to-cups charts.
| US cups | Grams | Ounces |
|---|---|---|
| ⅛ cup | 18 g | 0.62 oz |
| ¼ cup | 35 g | 1.23 oz |
| ⅓ cup | 47 g | 1.65 oz |
| ½ cup | 70 g | 2.5 oz |
| ⅔ cup | 93 g | 3.3 oz |
| ¾ cup | 105 g | 3.7 oz |
| 1 cup | 140 g | 4.9 oz |
| 1 ½ cups | 210 g | 7.4 oz |
| 2 cups | 280 g | 9.9 oz |
| 3 cups | 420 g | 14.8 oz |
| 4 cups | 560 g | 19.8 oz |
| Spoons (level) | Grams |
|---|---|
| ¼ teaspoon | 0.7 g |
| ½ teaspoon | 1.5 g |
| 1 teaspoon | 2.9 g |
| 1 tablespoon | 8.8 g |
| 2 tablespoons | 18 g |
| 3 tablespoons | 26 g |
| 4 tablespoons (¼ cup) | 35 g |
| Grams | US cups | Tablespoons |
|---|---|---|
| 10 g | 0.07 cups | 1.1 tbsp |
| 25 g | 0.18 cups | 2.9 tbsp |
| 50 g | 0.36 cups | 5.7 tbsp |
| 100 g | 0.71 cups | 11.4 tbsp |
| 125 g | 0.89 cups | 14.3 tbsp |
| 150 g | 1.07 cups | 17.1 tbsp |
| 200 g | 1.43 cups | 22.9 tbsp |
| 250 g | 1.79 cups | 28.6 tbsp |
| 300 g | 2.14 cups | 34.3 tbsp |
| 500 g | 3.57 cups | 57.1 tbsp |
| 1,000 g | 7.14 cups | 114.3 tbsp |
| Measure | Grams |
|---|---|
| 1 metric cup (250 ml) | 148 g |
| ½ metric cup | 74 g |
| 1 UK/metric tablespoon (15 ml) | 8.9 g |
| 1 Australian tablespoon (20 ml) | 12 g |
| 100 ml | 59 g |
A metric cup (250 ml, used in Australia, New Zealand, Canada and many Indian recipes) holds about 6% more than a US cup.
Whole and chopped nuts sit loosely, so a cup of chopped nuts weighs less than a cup of ground nuts. Dried fruit is loosely packed.
Weights are for a level US cup (236.6 ml) and level spoons, from King Arthur Baking's ingredient weight chart. Brands and packing vary by a few per cent; when a recipe gives grams, weigh rather than measure.
1 level US cup of sunflower seeds weighs about 140 g (4.9 oz). A 250 ml metric cup weighs about 148 g.
1 level tablespoon of sunflower seeds is about 8.8 g, and 1 teaspoon is about 2.9 g.
100 g of sunflower seeds is about 0.71 cups, or 11.4 tablespoons.
A cup measures volume, not weight. Sunflower Seeds is full of air between the particles, so a cup weighs much less than a cup of water (140 g vs 237 g).